1a) 7X3 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest exactly 60 seconds.
Jed 225 + 20# on chain
Joseph 225 + 40#
*Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO
1b) 7X3 Bench Press – heaviest possible/heavier than last week, rest exactly 60 seconds.
Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to increase slightly from last week, and maintain over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.
15 minutes alternating Triple-Under and Freestanding Handstand & Freestanding HSPU practice.
*Notes: spend roughly 1:30 alternating between each movement. If you are currently proficient at Freestanding Handstands then accumulate as many Freestanding HSPU as possible during each interval.
Conditioning (2 parts)
10 minute AMRAP of:
15 Hang Power Snatches @ 75/55#
Jed 2 rnd + 10 push ups
Joseph 3 rnd+ 11 push ups
*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.
4X400m Run – rest 1:2, 1:1.5, 1:1, all repeats should be at 100% effort.